Running again

I didn't want to jinx myself and post last weekend about running again. I'm a bit superstitious I suppose! I did run last weekend off the bike Saturday and Sunday, just 20 minutes each day. Wondered who's legs I was running with - certainly not the legs I stopped running with 3 1/2 weeks ago! Anyway, no pain or injury issues, just suboptimal run fitness. Amazing how fast it goes away! Ran again on Weds, 40 minutes. I was supposed to run again on Thurs but thought I'd be better off just not running so just swam in the am and did serious power lifting in the evening. I've been swimming 4 days per week, 2 days technique and 2 days just regular masters yardage. I think this is going well. Riding with power meter which was broken and needed replacement which was done very quickly - thanks to SRM and Outspokin!! Lifting power weights three days per week and this is wicked hard! Sore after every one hour session because it is full-body workout!! The drive home from the gym, about 8 minutes, is an effort! The weights are slowing the other workouts but even so, I felt stronger in my Friday swim. Strange.
I'm getting HUGE! Hee hee. I will post pics of new brick route, it's killer - along the waterfront, then up to the golf course. Tough living. Change of race plans too, nixing St Croix 70.3 due to injury and don't want to go in there with subpar run. Planning instead to do IM Kansas 70.3 Lawrence in June, perfect timing and it'll be great to get back to KU country. Haven't been back there since I took classes in '90-'91. Go Hawks!
Ciao

Hey Ya'll

When I qualified for Kona '06 race, I gifted myself with a much-needed new tri bike. It was a really good move for me and I've enjoyed riding my P3C immensely. When I qualified for Kona '08, I decided to commit myself to cycling more (and more specifically) in '08 to prep for Kona. I felt the best way for me to try and make another leap forward in cycling was to train with power. I finally got my new SRM mid-January. I'm still playing around with it, trying to figure it out but I can see where more information will help me improve my cycling. I'm also doing a training program which is power based instead of heart rate based. It's hard and there is no hiding and not much "easy" mileage but I want to give this a shot. I did my first test on Sunday, functional threshold power (FTP) test. Drove out to Fort Desoto since there are no stop lights or any distractions there to do the test. My cycling program is pretty much based on my FTP so it was important to get this info. I actually was right around where I guessed I might be based on wattage readings I had gotten from my Tacx trainer over the past year or so. So now, I'm ready to embark on my training with specificity in increasing my FTP. We'll see if it works. Had a wrench thrown into my overall training with a running injury I seem to have aquired in Maui and also we have moved. The move has taken a bit away from training as I have been prioritizing going back and forth between houses to get our stuff moved and organized. The injury was a bit worse than I felt initially and I probably shouldn't have run the last 10K race but cest la vie. I did see someone about this and he confirmed my initial fear, probable "stress reaction" in my right leg, which is just short of being a stress fracture. The bad news is this takes 4-6 weeks to heal if I don't run at all (which honestly, I cannot currently). The good news is, it's starting to really feel better now after 2 weeks of no running. I figure 2 more weeks tops and I should be back pounding the pavement. I have been swimming 4-5 days per week, working strictly on form 2 of those days (swimming 101, Bree Wee style!). Getting back on the bike now that the house is getting a bit more organized. Besides, when the Dane gets back from his 10-day stint in Europe, he can finish up! Doing 1-2 trainer rides during the week then riding Sat and Sun with some specific power sets all days. So that's it. Hopefully, I'll be able to get my Spring races in but already having to cancel on Chilly Willy duathlon which is one of my favorites. We'll see....
Cheers!

St Pete Beach Classic 10K

Let me just say that this race is done extremely well. Spoke with Wendy, the race director, and she is a really nice person. Normally, I do a half marathon in January but they were on the same weekend this year and I chose to do the 10K because I love this race. I chose well as we had nice foggy, calm conditions on Saturday morning while Sunday morning (for the half marathon) was cold, windy and plain ick! Most know how much I hate the cold! So I dragged the Dane out with me for the 10K. To back up a bit, the last day in Maui, we ran a five miler and I had some pain in my right lower leg, didn't think much of it. It has continued to bother me so I haven't really run all week. I'm not quite sure what it is but it's becoming quite bothersome and I may have to see someone to get diagnosed. Anyhow, I was already signed up for the 10K so decided to warm up and see how the leg was. Injury pain seems to totally subside with racing, weird. I did run every day in December and felt my run fitness was ok but took it a little too hard in Maui so I didn't know how tired I would be from that. Gun goes off and six women take off and I am stuck in no man's land - I was afraid of going out to hard not having any speed or tempo work of any sort for several months, good decision. Went out in 6:3x and stayed there for a couple miles. I passed the Dane in the second mile, he wasn't having a good day. Nonetheless, the 10K household trophy is mine! I was also doing a lactate threshold test and had to run the second 5K as solid as possible. I really kind of died the last couple miles and barely squeeked under 42 min (although I think official result shows me at 42 even). Anyway, I only ran the second 5K about 17 seconds slower than the first which I thought was pretty good for me at this point. I won Masters and got nice swag for that! I also got my lactate threshold tested and now can plan my run program. I do need to solve this injury and hope I can do that without missing too much. We did sign up for St Croix 70.3 in May instead of doing Florida 70.3 which I have done every year since it started in '04. St Croix is a very tough course and will definitely be a challenge but I'm looking forward to it. All build up this year is for Kona and getting stronger for that. St Croix will give me some good feedback! Cheers.

Fun in Maui

Only two days left in Maui, enough to make you want to throw a tantrum just to stay. We have had an awesome week. It stopped raining which was really huge. It rained every day when we arrived then stopped a few days ago. We went deep water fishing on Monday, a trip which began waking up at 1 am to catch the boat leaving at 3 am. It was well worth it (as was the puking I did from sea sickness). I caught, with the Dane's help, a humongous Bigeye Ahi tuna, had to be over 40 pounds. It was a blast, see pics. We ate sushimi from our catch for dinner last night and it was the best ever. We went surfing yesterday, took lessons again just to refresh ourselves since we haven't surfed since our lesson in Kona. It was fun also but I'm really sore. We going to rent surf boards today and do a half day. Still training, riding and running. Haven't been swimming because the bay we like to swim in is packed with snorkelers. That's alright, I'll catch back up. Hope I don't break my ass today! Cheers.

Epic rides in Maui

Whew, we did an epic ride a couple days ago. The sun was shining and the hills were steep. I'll post some pics but they don't even begin to demonstrate some of the climbs. We rode over the north hills to the other side of the island with some of the most beautiful scenery I've ever seen. Wound our way back thru Wailuku town then to Maalea where the tradewinds are ferocious, to say the least. It was super fun. To show how difficult it was, it took us nearly 5 hours to go 62 miles - crazy. It was scary and fun at the same time. The road got really narrow, the winds were howling and the descents were super scary. Other than that, have been getting some really good runs in too, I love running here! Going to the Mercedes Golf thing today then hopefully to the beach - I'm still just as pale now as when I arrived. The weather hasn't been great but hopefully will improve.
Cheers!

Kona winds in Maui

Whew, was it windy today!! We rode to the "point" which is basically a scenic lookout a short 23 miles or so from our camp station (sounds rough) in Kapalua. The winds were reported to be 20's mph sustained with gusts into the 40's. Well, we found that these type gusts are really scary! I was only more scared in this type of wind once, on my practice ride in Kona before IM World Championships in '06. I had a couple mechanical issues today, put my rear derailer on incorrectly then got a flat tire shortly thereafter - I should be caught up on mechanicals for a few days. The problem with mechanicals is that there is very little shoulder at some points in the highway and huge trucks are buzzing by at 55 mph - it's unnerving! Anyhow, as we got closer to the point, the dreaded crosswinds were howling! I was getting tossed about and I'm the lightest one of the group. Everyone else was getting buffeted as well and it was a real challenge to keep the rubber side down, as they say. We got back safely though with many prayers being said between the four of us! We then embarked on a brisk 30 minute run after the ride which was challenging because nothing is flat out here. The Dane and I were battling like Mark and Dave of old Ironman Hawaii days! It was classic but we got a really good, enjoyable workout for sure! I'll try and post some pics regularly but nothing can portray the beauty and wind! Enjoy and cheers!
:

Ahhhhh, Maui!

Got to Maui safe and sound. Still waiting on the bikes but the rest of the luggage came with us. No worries, we are officially on vacation now! I will put up some pictures when I figure it out on my the Dane's new laptop. Anywho, it was a rather long day of travel but always worth it when the destination is Maui! I hope everyone had a wonderful Christmas. I can't wait to share our stories from the Islands. Cheers.

Say No To Drugs 5K

Ok, so this race was last Saturday but I've been really busy! Busy at work, busy trying to prep to leave for Maui, busy getting ready to get ready to move next month. I haven't been busy Christmas shopping though - one thing my family counts on is that they likely won't get squat from me for X-mas. I've always been that way. However, if I find something for someone later in the year, I won't hesitate to give. Evens things out. Sort of...
Anyhow, back to my "race" report. I ran the 5K because, frankly, I haven't run as long as 6 miles since Ironman Florida and don't feel like torturing myself at this time of the year! I went really deep into the well at IM FL and I need the well to fill a bit again before even thinking about digging that hard. Anyhow, a really fast crowd of gals there, scary. Couldn't really tell who was running 5 or 10K, we started together. Chatted with Sharon B. for a bit at the start - always nice to run into her! Luckily for me, she was running the 10K! The race starts at the bottom of the Memorial Causeway bridge, up and over to Clearwater Beach then finish at Pier 60. Nice course but brutal if you start too hard up the bridge, which I likely did. I spent the next part of the race trying to recover from the bridge! I was getting serious challenge by a few of the girls running the 10K (guess I couldn't keep up with the 5K girls from the gun)! Anyhow, I ran my slowest 5K of the offseason but I ran more evenly across the board so that counts for something! I am ready for vacation, a change of scenery and a rest.
We will ride and/or run and swim every day in Maui (plus snorkel, surf, boggie board) and it will be thoroughly enjoyable. Can't wait. The plan for January is to run a 10K, off-road half marathon and get back on the bike. By the way, I've kept the daily run going, only missed one day due to massage appointment three weeks ago.
Cheers and Merry Christmas!

Beautiful Day

Since the weather is so, well, inclimate, in most places in the country today, I thought I would rub it in that we had an absolutely beautiful day here in Florida. Started with a nice, easy 3 hour ride which was about 67 degrees at the start. Stayed in the little ring all morning, spinning the legs working on, well, nothing. Just recovering still. Then a warm 30 minute run in the sun. Doesn't get much better than this. I will confess that I'm attempting to run every day in December. Won't discuss where I got the idea but going to give it a shot. Just 30 minutes and as easy as desired. Sounds easy. Hopefully, I'll end up in January with the ability to do some longer runs without too much turmoil to my old body. Plus, the Dane is in Europe for a 12 day journey and forgot his running shoes. I can smell the household running trophy.........
Only 16 days to Maui. Maui No Ka 'Oi (in October, Kona No Ka 'Oi)
Cheers

five things....

I was blog-tagged by Bri Gaal a while back but never got to list five things most people don't know about me. I guess I've been lazy and well, most people know a lot about me by now. Well, I'll try to come up with a few:
1. most people don't know that I was accused by my college cross country/track coach of not being competitive.
2. I used to consume tons of sugar
3. I love wicked roller-coasters (but am afraid of heights)
4. If I wasn't a physician, I'd like to be a dog-walker
5. I wanted to be an orthopedic surgeon (couldn't bear the thought of more medical training and deferrment of my loans any further).

There you have it, not very exciting. I would imagine most of this comes as no surprise to anyone.
I'm enjoying my "exercise if I feel like it" program....
cheers!

Jingle Bell Arthritis 5K

Another 5K yesterday. Val's idea to ride bikes to the race (21 miles), race, then ride back home. It sounded like a good idea until Saturday morning. We got up there about 30 minutes prior to the start, got signed up, changed and ready to go. Never gave a thought on how I might place or anything - just a fun race 4 weeks out from Ironman. The gun goes off and the pace felt really quick but I followed the young girl who went out like a rabbit and it nearly killed me! The race was out and back over the causeway in Tarpon Springs. This causeway is typically quite windy with nothing around to block the wind. It happened to be a pretty breezy morning so this was getting wound into my spontaneous race plan. I went into the lead (for the women) after the 1/2 mile mark and wanted to try and stay there. A couple guys came up to me at this point and I really had to try hard to stay with them to have a draft on the way back into the headwind. The Dane was up ahead and I had to, once again, conceive the household 5K trophy unless he really popped (he didn't). The way back was tough into a pretty stiff headwind so I tucked in and enjoyed my draft - I did try and go ahead but found that too tedious so stayed where I was. Once we got closer to some cover and the wind lessened, I tried to give a decent kick the last 1/4 mile or so. Wow, I won the race! My first 5K win in about 10 years. I didn't run fast but fast enough. About 20 seconds faster than Turkey Trot which was good (the time listed in the results is wrong by about 10 seconds). The ride home was a slow slog but the weather was warm and I had the sweet feeling of a solid effort, 2 tickets to Busch Gardens and a $50 gift certificate for a running store in Tampa for my prize! How cool is that? I was glad to do this race because it went for a good cause, the arthritis foundation. Being a sufferer of rheumatoid arthritis, this was gratifying. I am also going to try and run every day in December just as a fun little challenge. Not long runs, just 30 minutes as slow as I wish. Maybe it'll make the time until we head to Maui go faster!! I can only hope....
Cheers.

Giving thanks, and all that

I have been lazy about updating, probably cuz I'm not doing anything worth writing about! We did do Turkey Trot 5K on T-day morning - my slowest in a few years but it was a good effort anyway. The Dane beat me as usual but I'm closer. Have been riding the road bike which I enjoy doing in the offseason. Can't imagine riding the tri bike right now, ick! Rode in the hills today on a beautiful day weather-wise - couldn't be any nicer! Only did a couple hours but it was enough since we hadn't been out there in so long. We are planning tenatively to do St Croix 70.3 in early May instead of Florida 70.3 so need to get strong in the hills. We are riding pretty relaxed for most part. I got officially registered for IM Hawaii 2008 which is exciting! Hope everyone had a wonderful Turkey day. Only one month til we go to Maui!! Cheers.

Clearwater 70.3 World Championships

NO,I did not race! I'm crazy, not stupid! I witnessed some very impressive and motivating performances out there today. And, completely enjoyed watching my teammates perform on today's great stage in triathlon. Linda M., you are the badger and my idol forever, please don't stop. Donna S., you showed some serious moxey and class and I hope to witness this again in my future, please don't stop. Lisa P., keep pushing girl and you WILL be and Ironman! Sharon B., you are one of the toughest competitors I've come across. Ladies, you rock! I get soooo much motivation from watching my friends/competitors/pros perform on one of the greatest stages in triathon. I feel lucky to witness it all! I'm feeling lazy and out of shape one week from IMFL and ready to get it together for Kona '08! Not too soon, I know. I wish that the Dane was here to share this with me because he always supports me in every measure, which I'm learning is very treasured. Never give up on your passion people, some may find it's all they have. I'm blessed, that I have my passion and support. Thanks to everyone who competed today, you gave me inspiration and I hope we clapped for you all! (we tried!!!) Cheers.

IMFL race report - no room for error

Whew, glad that one is over!! Let's just say that there was absolutely no room for error on Saturday. Once again, the AG I happen to be competing in was the toughest on the day for the women. The days leading up to the race were pretty uneventful, which is good. Tried to stay relaxed and off the legs as much as possible. Didn't sleep well the night before the race which is annoying but no big deal. I knew this was my first real try at "racing" an Ironman and I knew this would likely involve a lot of pain. Got out of bed about 3:30 AM to get in some calories for the day. Did couple bottles of boost and couple pieces of toast with PB which I really had to choke down because I don't like eating at that hour. Walked down to transition and dropped special needs bags and checked the bike over. My tires needed some air so stood in line for about 20 minutes for the pump guy. He tried to get some air into front tire but my valve extender was stripped. No problem, go stand in another line for 15 minutes for the mechanic and he changed my valve extender, filled the tire and I was on my way. Luckily, we got there early enough to account for this delay. Wetsuit on and standing on the beach ready but nervous for the day. This feeling prior to the cannon going off is one of the most intense moments I can recall. I'm aware that I'm going to get into some contact with others trying to find some open water to swim but this was a full rugby scrum. I actually felt at a few points that I could truly drown out there! Pretty scary! I spent the first 800 meters defending myself, avoiding direct kicks to the head and drinking copious amounts of salt water. Not much actual swimming going on here, just getting pulled along by the masses and defending myself. Got into some rythym after hitting the bouys to return on the first lap but swung way wide to avoid anymore beatings fully aware that anymore salt water consumption may be detrimental later in the day. Got out of the first lap in around 30 minutes which was a surprise since the first half of that lap was mayhem! The second loop was uneventful, stayed wide again to avoid contact. Probably swam a little extra but comfortable, still came out in 1:02 and change, a PR. Got through the change tent a little slow but onto the bike. I had a bit of a high heart rate on the beginning of the bike but went more with perceived exertion at this point because my legs felt good. The ride was kind of boring. Got passed by a ton of guys and a few gals and multiple packs. As tempting as it was to attach myself to the back of a pack, I didn't do it. The wind was a bit snotty the entire ride and it seemed to change every time we made a turn but I tried to embrace this and keep pushing and riding within myself. I kept my HR pretty good and kept hydrating. It was pretty cool once we first got on the bike and this was nice. Warmed up some toward the end but the weather was really perfect. Managed to hit T2 with a PR for the bike, 5:24 and change. Got through T2 pretty well and off on the run. I didn't have any idea what to expect here because I missed my long runs the past 5 weeks or so. I just didn't want to have any injury issues and felt I could deal with fatigue issues. I ran out of T2 in 7:24/mile but felt like I was running slower than 8-minute pace - this is a good sign. Kept slowing to make sure I didn't kill myself on the first loop. The first loop went pretty well, kept the pace pretty good and felt I was going along well. Got out to the second loop and learned that I was in 6th in the AG at this point. I felt we would have 3 Kona slots going in, maybe 4 if we were lucky. I managed to bridge up to and pass two of the girls ahead of me before the last turn around in the park, about 10K from the finish. By that point, I had run through all the aid stations but I knew I couldn't continue this because my quads were nearly in complete failure in the last 10K. I knew the two girls I had just passed were running the aid stations and I knew if I walked it had to be quick and short. I started on coke and anything else I could get my hands on and kept running. I felt at about mile 22 that my legs could buckle at any time and my dream would be done but I constantly forced that thought out of my head and replaced it with, "keep pushing, keep pushing, all the way to the line". Must have worked because they never came back to me. I figured I was fourth and felt content that I couldn't have gone any faster. My marathon was not great but what I expected with the lack of long run training the previous 6 weeks. I knew if I didn't get a Kona slot, I still PR'd by quite a bit, ended up in 10:24 which would have won 40-44 most years. Hobbled back to the condo with the Dane (who also PR'd with inconsistent training, amazing), showered, ate then returned to the finish line to watch Val finish. She was incredible, finishing under 15 hours. Proof that the MAO program is effective! We toasted our great journeys with pizza and a glass of champagne and hit the bed. Didn't sleep well due to so much muscle pain but it was nice to relax and reflect on a pretty complete effort. We got up Sunday morning, wrenched our sore bodies out of bed and limped back to the expo area to find out about Kona slot distribution. I was suddenly really nervous to look at the board and then saw a "4" next to the W40-44 column and my knees got weak. I got a Kona slot and didn't have to wait for roll down! This was a very exciting feeling. Needless to say, I paid the $500 and took my slot. Good thing because the slots didn't roll this year. We are on our way back home now and still really sore.....but happy! It's a really gratifying feeling to give everything and more in the race and get to return to Kona in 2008. What did I learn from my fifth Ironman? I learned that my swim training is spot on and will continue with this and hopefully continue to improve there (a long way from being last out of the water in my first several tri's). I learned that even though I lost this race mostly on the bike, I continue to get stronger but it's a slow process (I should learn to race in draft packs but wouldn't feel right doing it). I learned that the last several long run sessions in training are critical to remaining strong on the marathon, can't fake it. I also learned that even when you don't know if you can keep pace, you have to keep pushing and believing because amazing things can happen and the pain is worth it! I'm going to take a little break, run a lot this winter, work in the weight room and try to get stronger. In the meantime, I'll be out in Clearwater for the 70.3 World Championships cheering everyone on. Best of luck to everyone there. Cheers!

More hurry up and wait

So, we're within 15 hours of starting IMFL. It's not glamorous, just sitting around waiting for the big hour when we get to reward ourselves with the race we've prepared for for so many weeks. Today consisted of a 15 minute open water swim right outside our condo. Then onto the bikes for a loop of the run course which went well. Then a quick 10 minute run with a few pick-ups. Nothing extravagant, just keeping the pipes open for the big day tomorrow. We dropped off the bikes and gear bags earlier this afternoon so all we have to do now is eat a healthy dinner, sit around some more and the try to get some sleep. I, surprisingly, slept really well last night.....good sign. I read that there are over 1,100 first-timers (also affectionately known as "iron virgins") in the race tomorrow - that's a lot! The weather continues to be "Chamber of Commerce" weather - absolutely beautiful! So, thanks to all who have sent well wishes, they mean a lot to me! I'll try and get a race report out quickly. Until then, ciao.

We've descended upon PCB!

Ironman fever is alive and well in Panama City Beach! The tri geeks are out in full force and ready for action. We did a short swim in the beautiful Gulf of Mexico this morning and it was clear and calm. The weather is warm and gorgeous, couldn't ask for more. As for me, the body feels pretty good. We did a short run after settling in to the condo which was good. We get to registration later this morning then sit around a wait. My sister and her clan come in sometime today so that'll be good to visit with them some. I'll try and keep updated. Ciao.

LET THE TAPER BEGIN!!

I have realized that after my 10 1/2 hours of solid sleep last night, I guess I am ready for taper. I was going to do my Tuesday swim this morning, but could not get out of bed. That's ok, supposed to take today off anyway (something I'm not good at, days off training). We had some inclimate weather this weekend so had to juggle workouts a bit which isn't really a big deal. We've been lucky not to be rained out any weekends since beginning this training cycle 18 weeks ago. We have had some rain on the long rides but nothing to cut the workouts short. I ran a couple times last week without any problems. I will just do normal running during taper and hope I don't have the pain in my right glut area return during the marathon. We'll see. I feel good overall. I am tired with some accumulated leg fatigue but that is normal at this point. Nothing a good, focused taper cannot fix! I'll keep trying to get really solid sleep, nutrition and stretching the next couple weeks as well. Go Rockies!!!

Kona week!

Firstly, I want to wish all those lucky soles in Kona best of luck. I, for one, will be glued to my computer watching all day. Can't wait. I also want to admit I'm quite jealous after having been there last year. But, I didn't do a qualifier for this year so I guess I can't complain too loudly. I love reading all the blogs of the pro's who actually post, it's quite fun. I especially enjoy Michellie's and Rutger Beke's.
Well, the work continues on this end trying to get back to Kona! We did the final seven hour ride last Sat (actually ended up with 7:16, but who's counting) and logged 132 miles. Then a four mile brick in 90+ temperature which I took out way too hard and the old glycogen-depleted body made me slow down the last couple miles. It was hard but got it done. Still shortening some of the runs due to a little upper hammy pain but this is improving. My swimming is going really well. I'm always amazed how much yardage I'm able to do week in and week out along with some solid speed sessions. Hope it all pays off! Looking forward to taper in another week and a half. Go Rockies!!

Getting closer...

I have strung together some really good, hefty (time-wise) weeks of training. The only problem is that I have missed my regular massage over the past month. I just got out of routine for one reason or another and it's hard to get back onto her schedule since she is quite popular! Anyway, I was rolling along just fine until during the long run last week (8 days ago), had some pain upper hamstring which I had to ignore and finish my run. Ran again on the Monday and had some pain but figured it was nothing to worry about. Ran speedwork on Wednesday and had a little pain during cool-down but no problem running fast. Thursday morning's run I had to cut short and come home nearly limping (still got nine miles in). Did a lot of stretching between Thursday and Sunday and did all my other workouts without any issues. Sunday's plan was a 3 hour run which I was pretty sure I didn't want to attempt for fear of real injury. Ran five miles instead with no pain or limping. Have a massage today which will really help. Next run is Wednesday so we'll see how it goes. Training is going great otherwise. I'm pretty tired and looking forward to taper!! I am really confident about my fitness and the most important thing right now is to get to the starting line healthy! Cheers....

Yeah, the Dane is back.........for now.

Well, the Dane is back from lengthy Euro trip and I'm happy about that. I also get to assert my well-honed go-forever-at-a-good-pace fitness on him! It's not funny but it is nice to know all this consistent training has elevated my fitness level quite a bit which I can compare when he returns from each trip. Poor guy, he tries to jump right in to my training when he returns and it really proves difficult. He is a trooper and will toe the line in Panama City on Nov 3rd and give it a go as they say. Things are going fine overall. Really into the meat of it. Still with a lot of volume but added speedwork and weights. I'm pretty tired and looking forward to tapering in about 4 weeks but I know I have a lot of solid training efforts to put in between now and then. Not much else to report. I could blab about all the killer workouts but don't feel the need and too much to type out! Cheers.